Every day, there are simple things you can do to help yourself reach and maintain a healthy body weight. Choose a varied, nutritionally-balanced diet full of fruits, vegetables, lean meats, low-fat dairy and whole grain sources. Drink plenty of water. Get enough sleep, as this is also important to help you stick with your weekly exercise schedule. Always check with your doctor before beginning a new diet or exercise regimen, as he can help you determine what healthy changes will work for your specific health needs.
Variety
Have you ever heard the saying "variety is the spice of life"? It's also key for a healthy eating plan. Fill your menu with a wide variety of fruits, vegetables, fish, seafood, meat, poultry, low-fat dairy and whole grain sources. Not only will this help keep you interested in your food choices, but it also will provide you with the many essential nutrients your body needs.
Fiber
Fiber helps fill you up, which can allow you to feel fuller for longer after you have finished a meal. This can help tide you over until your next meal, helping you to stick to your diet regimen and avoid unplanned snacking. Also, many high fiber foods are also high in vitamins and minerals, such as fresh fruits and vegetables, and breads and cereals made of whole grains.
Water
Empty calories are those found in foods or beverages that are not otherwise nutritionally sound. For example, sodas are high in calories, but are not good sources of other essential nutrients. One easy trick to help you reduce empty calorie consumption is by replacing a soda or glass of fruit juice with a glass of water. Water can help hydrate you without calories.
Exercise
To reach and maintain a healthy body weight, it's important to be active. The American College of Sport Medicine recommends 2.5 hours per week of moderately intense exercise or one hour per week of strenuous exercise. Examples of moderately intense cardio exercise include walking or swimming. Strenuous exercise examples include running or biking.
Sleep
Adequate sleep allows you to get more out of your waking hours. When you're well-rested, you will get more out of your workouts, which can help you achieve and maintain a healthy body weight. Research by the Better Sleep Council indicates that people who get nine hours of sleep per night are more likely to participate in physical activities of a higher intensity.
Member Comments